How to Improve Your Turkish Get-Up

The Turkish Get-Up can be a real challenge. Due to its multiple steps and the constant tension necessary to complete the movement, a lot can go wrong if you're unstable or simply not strong enough to complete the movement.

Get-Up Variations

The Get-Up can get tricky with hand placement and the odd jumps in pounds from kettlebell to kettlebell. Try these variations to make small incremental jumps to improve overall.

DB Turkish Get-Up

Kettlebells can make relatively large jumps in weight. Many gyms have KBs from 8kg, 12kg, 16kg and on up. Translating this into pounds, 8kg = 17.6 pounds, 12kg = 26.5 pounds, and 16kg = 35.2 pounds. A 9-pound jump between kettlebells can be tough to make. Instead, try using intermediate dumbbell weights such as 20 or 25 pounds.

Unloaded Turkish Get-Up (or with Weight Vest)

This variation comes in handy if you have shoulder impingement issues from going overhead, but still want to train the movement of a Turkish Get-Up.

Half Get Up

One of the trickiest parts of the Get-Up involves sweeping the leg. I've found it easier to "slow drip" parts of the Get-Up into a program rather than attempt the whole thing at once. Doing half of the movement might alleviate some anxiety about doing such a multi-varied movement. Also, regularly performing the Half Get-Up can better teach you some of the necessary tactile cues.

Increase Time in an Overhead Position

If you are comfortable with the Get-Up but not as strong as you need to be, or you tap out due to fatigue, you may simply need more time under the 'bell. The overhead nature of the movement engages many different shoulder stabilizers as well as excellent firing of many core stabilizers. To maximize firing of these muscles and prevent fatigue, give these variations a go to get past your sticking points.

Master the Hip Hinge

The transition from the leg sweep to the hip hinge while maintaining the kettlebell overhead is a big issue with many trainees. The kettlebell windmill exercise works this lateral movement while simultaneously opening up your hips and giving you more time under the 'bell and more variation in your core and hip mobility development.

Try these variations to push past your current plateau in your kettlebell routines.

Miguel Aragoncillo
- Miguel Aragoncillo, CSCS, graduated from Temple University with a bachelor's degree in Kinesiology. He then completed internships at Cressey Performance, an elite sports training facility in Hudson, Mass., and Endeavor Sports Performance in Pitman, N.J. He enjoys philosophical discussions, lifting he
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